CrossFit Journal: The Performance-Based Lifestyle Resource

05/17/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
5 BB Power Cleans from Power Position
5 BB Power Cleans from Above the Knee
5 BB Power Cleans from Mid-Shin
10 BB Deadlifts
10 Light KB Swings

BARBELL ROW

5×5 (building)

WOD

15-12-9-6-3
Deadlift (105/155, MRx 95/135 Rx+ 135/205)
KB Swing (53/70)
Power Clean

COOL DOWN

200m Jog
10 Leg Swings (per leg)
Foam Roll Lower Back/Mid Back 3-5 Passes (arms across chest)
Foam Roll Lower/Mid Back Back 3-5 Passes (arms overhead)

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